Do These 7 Things to Sleep Better

temperature-to-sleep-better-285860-1582918877609-main

(Image credit: Eva-Katalin/Getty Images)

When sleep is elusive, you'll pretty much do ANYTHING to get a restful night of z's. You might have some tea to calm yourself, try some meditation or breathing exercises, stay off your phone, or even try some sleeping aids or supplements.

"Always refer to sleep as a puzzle to try and get the best sleep," says Rajkumar Dasgupta, MD, assistant professor of clinical medicine at USC's Keck School of Medicine and a spokesperson for the American Academy of Sleep Medicine. "And your puzzle pieces can be light, sound, temperature, and comfort."

temperature-to-sleep-better-285860-1582921409934-main

(Image credit: Sofie Delauw/Getty Images)

So temperature can be a factor. Too hot, and you're uncomfortable and sweaty. Too cold, and you're kept awake by shivering. For some people, the temperature has to be just right.

The American Academy of Sleep Medicine maintains that the best temperature for sleep is "cool." And the National Sleep Foundation gives a range of 60º to 67ºF. It ultimately depends on the person, so what is "cool" for you might mean something different to someone else.

"Sleep is always very individualized, but we always speak in broad strokes," Dasgupta says. "And in broad strokes, one of my personal mottos is that when you lie down, the body cools down, and when you get up, the body warms up. That's how I teach it to my sleep fellows. I teach it this way because any time I mentioned the word circadian rhythm, we frequently attach circadian rhythm to our need for sleep—but what also is attached to your circadian rhythm is body temperature. So what happens is that as nighttime approaches, we get to our lowest body temperature at night, which we call our core temperature nadir."

temperature-to-sleep-better-285860-1582921441699-main

(Image credit: Prostock Studio/Getty Images)

So how can you maintain an optimal temperature in your bedroom so you can sleep better? Dasgupta gave us some pointers, but he wants us to keep one thing in mind.

"No matter what you do to the temperature, you still have to abide by the rules of sleep hygiene," he explains. "A set bedtime, set wake time. Doing exercise, watching your diet, all the things that are adding to good sleep hygiene."

And if you are trying everything and nothing is working, you might have insomnia, which is best treated by a sleep doctor.

Try Cooling Devices

Think About Your Needs and Your Bed Partner's Needs.

Sleep Naked

Layer Your Bedding and Clothes

Sleep Outside

temperature-to-sleep-better-285860-1582921469512-main

(Image credit: Getty Images)

Okay, you might not be able to do this all the time, but Dasgupta cites a Scandinavian study that found that babies who slept outside got better sleep. While it might not be advisable to get the whole family sleeping outside, this could be translated to opening up your windows or bedroom doors if it's feeling stuffy.

Get a Smart Thermostat

Change Your Bed Linens

Disclaimer

This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.

Explore More:
Managing Editor

Sarah is lifestyle writer and editor with over 10 years of experience covering health and wellness, interior design, food, beauty, and tech. Born and raised in Los Angeles, she attended New York University and lived in New York for 12 years before returning to L.A. in 2019. In addition to her work on THE/THIRTY andBest Knockoff Luxury Clothing , she held editor roles at Apartment Therapy, Real Simple, House Beautiful, Elle Decor, and The Bump (sister site of The Knot). She has a passion for health and wellness, but she especially loves writing about mental health. Her self-care routine consists of five things: a good workout, “me” time on the regular, an intriguing book/podcast/playlist to unwind after a long day, naps, and decorating her home.